3-Point Plan for Wellness

Eat well, move your body, and get enough sleep. Eat well, move your body, and get enough sleep. Eat well, move your body, and get enough sleep. Rinse and repeat. That’s my 3 Point Plan for Wellness.  

Sounds simple, right? Then why aren’t you doing it? So many of the things we know are good for us are simplistic in concept, but we stumble in taking action. Sometimes you need to hear the same thing 8 times before conquering it for good. Let’s dive in to your 8th and final time. 

Why I’m so passionate about the 3 Point Plan – Simply put, without following these tenets, we can’t function at our best. You might be able to go without your optimum amount of sleep for a few days, overeat, and not exercise for a week, and get away with it, but you won’t be living up to your potential. Reflect on that for a minute: You know in your heart that if you consistently slack in these areas, you are not living your best life. Is that how you want to spend your days? Is that how you want to live?  

Last year at this time I was seriously addicted to sugar. As in, I would order a large Concrete Mixer (extra Reese’s, extra cookie dough) from Culver’s on the way home from work to pick up my kiddos. After that, I would stop at another drive-thru and inevitably order some combination of chocolate chip cookies, donuts, or two-scoop hot fudge sundae (one scoop of peanut butter and chocolate and another of cookie dough). I did this in isolation, drowned myself in shame, and repeated the cycle. Needless to say, I wasn’t living my best life. 

At this writing, I haven’t had added sugar in 244 days (queue Queen’s “We are the Champions”). I might indulge in pizza more now, but overall, my diet is clean and balanced. If you follow my Instagram feed, you know I’m obsessed with spin classes, specifically Peloton. I post what time I hop on the bike Monday-Friday. And I do my best to get seven hours of sleep a night. 

Because of these combination of factors, I am able to feel well every day. I have mental clarity, make good decisions, and have the energy to follow my spark. See what I did there? In all seriousness, when I gave up sugar and pursued my 3 Point Plan for Wellness, I stopped thinking of my value as my physicality. As long as I treat my body well, the scale doesn’t bother me. I am trying to lose weight to keep up my kiddos easier, but I am not defined by my weight.  

Because wellness is my foundation, I’ve been able to write a book, create this blog, run a consulting business, and dream big for future projects and products. Convinced yet? Time to create your own wellness plan. Let’s break it down.  

1. Eat Well – What constitutes “eating well” will look different for everyone. I will share the guidelines I roughly follow, but you need to do what’s best for you. After all, you are creating your plan for wellness. As I mentioned, I am trying to lose weight, and I log my calories into the Lose It app every day. I don’t follow a diet, per se, but I adhere to Kelly LeVeque’s FabFour approach most of the time. Notice I said “most” of the time – I still have a splurge meal (read: pizza) once a week. Kelly encourages people to eat protein, fat, fiber, and greens in every meal. She doesn’t base her plan on a caloric limit, but you can if you are trying to lose weight. It’s up to you; again, your plan for wellness.  

Before giving up sugar and adhering to the FabFour, I never entertained the idea of having smoothies for breakfast. I just couldn’t bring myself to drink my calories. Anyone relate? I needed food. But after reading about Kelly, I gave smoothies a try, and I’m glad I did. Check out my morning smoothie recipe on my website for details. I swear I’m full for five hours after my smoothie, and it’s my caloric treat of the day! Take it from me, a sugar addict and former binger, it’s A+. 

That’s my approach, but you need to determine what works best for you. Maybe you will follow Weight Watchers, Jenny Craig, or Nutri System. Maybe you won’t track and focus on eating clean. Whatever works for you.  

2. Move Your Body – This is nonnegotiable. You have to move your body for 30 minutes a day. Period. Do you have goals and dreams? How do you picture your life in five years? Are you in the middle of following your spark? I hate to break it to you, but physical stamina and strong mental health are required for all of those. And you can’t have physical stamina and strong mental health without moving your body. See how I brought that full circle? 

“Movement” can be as simple or as complex as you want it, and you can mix it up so that some days are easier, while others are hardcore. For instance, I do spin classes Monday-Friday. On Saturdays and Sundays, I make sure I walk 10,000 steps. So, I’m still moving my body on the weekend, but at a slower pace. I can organically reach my movement goals on those days, which makes it likelier for me to stick with them.  

What will movement look like for you? Walking outside? Walk Away the Pounds DVDs? Zumba? Maybe you enjoy Crossfit, running (I applaud you!), or group classes. Whatever it is, it’s nonnegotiable. 

 3. Get Enough Sleep – Again, the right amount will be different for everyone. For me, my perfect number is seven hours of sleep. Not six or six and-a-half hours. Seven. If I have less than that, it affects my day. What is your optimum number of hours of sleep per night? If I don’t get my number, I’m groggy, sometimes short-tempered, and more emotional. Without enough sleep, are more susceptible to making poor decisions and more vulnerable to out-of-proportion emotions. Then, if it’s my period week, and I’ve had less sleep, and I’m not exercising….Watch out: Perfect storm!  

Bottom line: You need to adhere to the 3 Point Plan for Wellness to operate as your best self, reach your potential, and follow your spark.  

You didn’t think I would leave you hanging, did you? Click the link below for my FREE guide to help get the ball rolling and create YOUR OWN 3 Point Plan for Wellness. It’s free, go ahead! 

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As always, thank you for reading!   



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